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Stepper | Wednesday | 6/12/23

Warm Up: 2 Rounds

15/12 Cals

10 Back Squats (E/B)

10 Step Ups

10 Hang Snatches (E/B)


WOD: AMRAP


RXD Option:

Part A: AMRAP in 3 mins

Back Squats

Weight x Reps = Score


*** Rest 3 mins ***


Part B: AMRAP in 12 mins

150m Row

10 Double DB Step Ups (22.5/15) 20”


*** Rest 3 mins ***


Part B: AMRAP in 3 mins

Snatches

Weight x Reps = Score



SCALED Option:

Part A: AMRAP in 3 mins

Back Squats

Weight x Reps = Score


*** Rest 3 mins ***


Part B: AMRAP in 12 mins

150m Row

10 Double DB Step Ups (15/10) 16”


*** Rest 3 mins ***


Part B: AMRAP in 3 mins

Power Snatches

Weight x Reps = Score



Finisher:

3 sets x 15 reps

KB Around the World

KB S/A Farmers Walk

KB Russian Twist


Accessory Work:

3 sets x 3

Hang High Pulls

Hang Power Cleans

Push Press


Top Up:

25 on / 35 off

Skipping x 5

Burpees x 5

Step Ups x 5

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